Sitting is often considered a common part of modern life, whether it be at work or during leisure time. Adults, on average, spend more than half their waking hours sitting. People in industrial society now sit for an average...
Sitting is often considered a common part of modern life, whether it be at work or during leisure time.
Adults, on average, spend more than half their waking hours sitting. People in industrial society now sit for an average of 32 years of their life!1 However, research suggests that sitting for prolonged periods of time can have negative effects on our health.
Firstly, sitting for long periods of time can lead to a sedentary lifestyle, which has been linked to an increased risk of chronic diseases such as obesity, type 2 diabetes, and cardiovascular disease. According to a study published in the American Journal of Epidemiology, those who sit for more than six hours a day have a 37% increased risk of premature death compared to those who sit for less than three hours a day.2
Sitting can also cause muscle imbalances and postural problems, leading to back pain and other musculoskeletal disorders. In fact, prolonged sitting in a static posture has a negative effect on the health of the spine and thus increases the chance of chronic pain by causing changes in the length and strength of muscles, which can contribute to low back pain. 3,4
It has also been found that sitting for prolonged periods can lead to a decrease in cognitive function, including memory, attention, and decision-making abilities 4. This decrease in cognitive function is believed to be due to reduced blood flow and oxygenation to the brain.
So, what can we do to combat the negative effects of sitting?
Get your spine checked regularly. Take spinal health breaks from sitting every 30 minutes. Incorporate spinal hygiene exercises into your daily routine. Engage in physical activity for at least 150 minutes per week. A 20–30-minute daily walk is best. Incorporate standing desks or adjustable workstations can also be helpful in reducing sitting time.
References:
Owen N, Bauman A, and Brown W. Too much sitting: a novel and important predictor of chronic disease risk? Br J Sports Med. Feb 2009, Vol. 43, 81-83. Matthews, C. E., George, S. M., Moore, S. C., Bowles, H. R., Blair, A., Park, Y., Troiano, R. P., Hollenbeck, A., & Schatzkin, A. (2012). Amount of time spent in sedentary behaviors and cause-specific mortality in US adults. American journal of epidemiology, 175(7), 684-692. Park, S. M., Kim, D. Y., Lee, H. J., Kim, H. D., & Kim, S. Y. (2015). The effects of prolonged sitting on the trapezius muscle activity and the scapular kinematics in stroke patients. Journal of physical therapy science, 27(2), 343-346. Marras WS, Lavender SA, Leurgans SE et al (1995) Biomechanical risk factors for occupationally related low back disorders. Ergonomics 38(2):377–410. Thorp, A. A., Owen, N., Neuhaus, M., & Dunstan, D. W. (2014). Sedentary behaviors and subsequent health outcomes in adults: a systematic review of longitudinal studies, 1996-2011. PloS one, 9(1), e84889. Chestnut J. Regular Chiropractic Care – Spinal Health Recovery and Maintenance